Tag Archives: jerk

Member Appreciation Week – Day 4

Ok, it’s not the Wheel of Misfortune again, it’s a little kinder than that. Today you get to choose your own workout!

Each class will vote on one of the three workouts below, the one with the most votes is the one your class will do!

We are have included three of the most popular workouts we have programmed in the past, so hopefully there is something in there you like the look of.

Workout of the Day – CrossFit

Each class will vote for one of the three workout options below

A) “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

B) “DT”
12 Deadlifts 70/50kg
9 Hang cleans 70/50kg
6 Push jerks 70/50kg

C) Partner Double Glen
60 Clean and jerks 60/40kg
1 Mile run (togerther)
20 Rope climbs
1 Mile run (together)
200 Burpees
*Complete the mile runs together
*Split the other reps between the pair as needed with only one person working at a time

Workout of the Day – MetCon

5 Rounds, rest 60 seconds between rounds:
30 Double unders
5 Sandbag squats (heavy)
20 Wall ball sit-ups
5 Sandbag squats (heavy)
10 Burpee

Wednesday 8th November – Workout of the day

Did you see our video on how to work towards your first muscle-up?..

Here is another great video from CrossFit.com on improving the muscle-up

Workout of the Day – CrossFit

Muscle Ups Skill Development

A) Every minute, for 12 minutes, alternate between:
Minute 1: 30-40 Second hollow hold
Minute 2: 5 Muscle up into ring dip transitions
Minute 3: 10-20 Seconds top/bottom ring hold

B) Every minute, for 12 minutes, alternate between:
Minute 1: 5-10 Strict toes to bar
Minute 2: 5-10 Ring pull-up with a pause
Minute 3: 20-30 second false grip hangs

C) 10 Minutes to get as many rounds and reps as possible:
200m Run
1-5 Muscle Ups/ Russian Dips

Alternative to muscle-ups:
Pick 1-2 Drills from above and execute them perfectly

Workout of the Day – Weightlifting Club

Week 6

A) Cleans: 6 x 1 @ 85-90%

B) Clean pulls: 5 x 2 @ 105%

C) Front squat + Split jerk: 6 x 1+1 @ 80-85% of split jerk

2 Pos Clean & Jerk

Ok, if you are not familiar with the ‘pos’ part, it basically means position. So 2 pos is 2 positions of a particular lift, 3 pos is 3 positions and so on. The positions will be confirmed by the trainer on the day but have a look at the video below to give you a better idea (dont worry about the power shrugs at the end)


2 POS Clean & Jerk

You Jerk…….. It

How about trying to put as much weight as you can handle on a bar that’s on your shoulders, and putting that same weight up into an overhead position?
The quickest way is to drive the bar up and get under that bar as soon as possible.

Yep, it’s the return of the Jerk. Have a listen to Coach B below and pick up some points.

Workout of the Day

Jerk technique
20 mins to establish 1 rep max jerk

CrossFit Open 11.3 is here

The next CrossFit Open workout is here. We have an “unusual” couplet: a squat clean and a jerk. Both are scored separately, so even though the weight is heavy, you only need to get one squat clean to stay in the competition.

So bring your lifting shoes today and come get that new Personal Best on the lifts.

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
75/50kg Squat clean
75/50kg Jerk

Freddy’s revenge..light

Today we will be going heavy overhead. Shoulder to overhead anyhow could be a jerk (from front or back), a push press or a press. It will be your call..

The video above from a heavier version of this workout (“Freddie’s revenge”) might give you few ideas.

Workout of the day
A. Push press – 5 sets of 2

B. 5 rounds for time:
5 shoulder to overhead anyhow 70 / 45kg
10 Burpees

Receiving position

The snatch is a lot easier if you can get yourself down into the receiving position. Jami and Kelly with some tips on how to improve the position. Turn the sound up at the beginning.

The mobility WOD going along with this video is below. Come in early and give it a try if you struggle getting overhead.

Test: Overhead Squat/Snatch Receiving Position
Mwod: Two minutes opening up the hip and groin against the wall.
Two minutes each leg doing sweeping/roaming Pigeon Pose
Two minutes Foam Roller/keg drill with barbell if possible
Two minutes each side bully shoulder drill
Retest: Overhead Squat/Snatch Receiving Position

Workout of the Day

Rest or:
A. In 20 minutes, build to a 1 rep max Snatch with good technique

B. In 20 minutes, build to a 1 rep max Jerk with good technique